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Jicama Sticks and Guacamole

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Jicama Sticks and Guacamole

Say hi to your new best (snack) friend, jicama. Together with guacamole, it makes the perfect snack or appetizer.

Pronounced “hi-kuh-muh,” this crunchy, fresh, and nutritious vegetable is fun to eat and full of fiber.

Don’t be fooled by its tough exterior. This root vegetable’s insides have the texture of an Asian pear. Speaking of Asia, although this vegetable is native to Mexico and Central America, it became regularly consumed across the Philippines and Asia. (1)

Nutrition Benefits of Jicama

A half-cup of jicama amounts to 3 g of dietary fiber and 26mg of Vitamin C. This helps kids meet their daily fiber needs. The recommended amount of Vitamin C for kids ages 4-8 years old is 25mg. (2)

Vitamin C is an essential part of the diet, meaning we have to consume it in food form since our bodies can’t make it. Vitamin C is involved in many processes, including neurotransmitter development, collagen growth, and protein metabolism. (2) All that simply means, eat foods rich in Vitamin C (like Jicama!) for strong bodies and brains. 

History of Guacamole

Guacamole is typically made with avocados, onions, garlic, tomatoes, cilantro, and lime, but originally it was composed of only avocadoes. Guacamole has become such a mainstay in the modern diet, but it dates back to thousands of years ago when the ancient Aztec people were the first to mash up an avocado and eat it with a tortilla.

Health Benefits of Avocados

Avocadoes are an incredibly nutrient-dense fruit – yes, you read that right, fruit. They are packed with healthy omega-3s, and are full of dietary fiber (1/2 avocado has 5 g), vitamins K and E, potassium, and magnesium. This little superfood goes a long way in terms of supporting your kiddos’ overall health.

Learn more about all of the wonderful benefits of omega-3s. Magnesium is required for energy metabolism, meaning it helps you extract energy from all the other food you eat.  And vitamin K is necessary for bone metabolism. Avocadoes are great for growing kids because all those fat-soluble vitamins (such as K and E) need fat to be absorbed into the cells. You know what’s chock-full of healthy fats? Avocados!

See how to pair this snack with other Mexican-inspired meals in our Easy Meal Plan for a 5-Year-Old.

Jicama and Guacamole

This is a simple, refreshing, and nutritious snack to make with your kids. Explore new flavors and try jicama as a new vegetable to use for dipping.
Servings 1

Ingredients

  • ½ cup sliced jicama
  • ½ cup guacamole
Tried this recipe?Mention @SuperKidsNutrition or tag #SuperKidsNutritionRecipes!

  1. Aquino-Bolaños, E. and Mercado-Silva, E., 2004. Effects of polyphenol oxidase and peroxidase activity, phenolics and lignin content on the browning of cut jicama. Postharvest Biology and Technology, 33(3), pp.275-283.
  2. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  3. Dreher, M. and Davenport, A., 2013. Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, 53(7), pp.738-750.

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